Check Daily Protein Requirements According to Age and Gender

Protein is one of the important compounds needed by the human body because it has a much needed function for the human body. Here are some of the benefits that we have summarized for you:

Muscle Development, A protein-rich diet helps build muscles in the body and repair damaged muscles.

Maintain ideal body weight, consuming protein will make you feel full so you will avoid overeating.

Helps bone metabolism, Protein helps in increasing the absorption of calcium and magnesium in our body, thereby increasing the strength of our bones. Protein also helps bone healing and osteoporosis.

Prevent heart disease, many studies have shown that consuming protein will help prevent high blood pressure, help lower cholesterol levels, and control obesity so you will be prevented from heart disease.

Improve the Health of Neurons in the brain, Protein helps form brain neurons that carry out their functions smoothly. With healthy brain function can improve memory.

Slows down the aging process, Amino acids in proteins help in the detoxification process and also produce glutathione which reduces carcinogens in our body and slows down the aging process.

Boosting the immune system, protein helps our antibodies become stronger to fight various viral diseases that enter the body.

Daily protein requirement

Usually, a person is advised to consume 1 gram of protein per 1 kg of body weight to stay fit. But protein needs can also vary according to age and gender.

Launching the US Department of Agriculture and the US Department of Health and Human Services published on WebMD, the following is the amount of daily protein requirements by age group and gender.

• Children under 4 years old: 13 grams

• Children aged 4-8 years: 19 grams

• Children aged 9-13 years: 34 grams

• Teenage girls aged 14 - 18 years: 46 grams

• Boys ages 14 - 18: 52 grams

• Men aged 19 and over: 56 grams

• Women aged 19 and over: 46 grams

How to meet daily protein intake

Kimchi Nutritionist verified a Healthline article explaining that here are five ways to meet your daily protein needs:

1. Eat protein first, when you eat, try to consume protein foods first before other foods, especially those containing starch. In this way, you can also keep your blood sugar and insulin levels from rising after eating.

2. Eat processed cheese. A 1-ounce (28-gram) serving of cheddar cheese contains 7 grams of protein. In addition, cheese does not raise cholesterol levels much. In fact, some research suggests that cheese may even benefit heart health.

3. Eat eggs for breakfast, as 3 eggs can provide 19 grams of high-quality protein, along with important nutrients like selenium and choline. Eating eggs for breakfast also reduces your appetite and keeps you full for several hours, so you end up eating fewer calories during the day. Eating whole eggs can also change the size and shape of LDL (bad) cholesterol particles and may even lower your risk of heart disease.

4. Consuming Almonds, contains 6 grams of protein in a 1-ounce (28 gram) serving and contains magnesium, fiber, and heart-healthy monounsaturated fat. In addition, almonds are also low in carbohydrates, making almonds a better source of protein than other types of nuts.

5. Consume Greek Yogurt, which is a versatile high protein food. Made by removing whey and other liquids to produce a richer, creamier yogurt that's higher in protein. A 7-ounce (240-gram) serving provides 17-20 grams of protein in certain brands. Research shows Greek yogurt increases the release of the gut hormones glucagon-like peptide 1 (GLP-1) and PYY, which reduce hunger and make you feel full.

If you are still having trouble calculating the amount of daily protein you need for your diet or daily food, you can consult a nutritionist to make sure.

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